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Healthy Gourmet

Recipes
by Dr. Allocca
Dr. John A. Allocca
19 Lorraine Court
Northport, New York 11768
(631) 757-3919
www.allocca.com
Copyright 2001

$10.00

TABLE OF CONTENTS

Migraine Prevention ----------------------------------------------------------------------------------------------------------------------------------------4

Part 1
Wheat, Gluten, Dairy, Egg, And Yeast Free Recipes
Appetizers
Baba Ghannouj ------------------------------------------------------------------------------------------------------------------------------------------5
Bean Dip ---------------------------------------------------------------------------------------------------------------------------------------------------5
Bean Salad ------------------------------------------------------------------------------------------------------------------------------------------------5
Hummus ---------------------------------------------------------------------------------------------------------------------------------------------------5
Indian “Red” Relish -------------------------------------------------------------------------------------------------------------------------------------5
Pumpkin Spread -----------------------------------------------------------------------------------------------------------------------------------------5
Salmon Spread ------------------------------------------------------------------------------------------------------------------------------------------6

Soups
Corn Chowder Soup ------------------------------------------------------------------------------------------------------------------------------------6
Grain & Vegetable Soup -------------------------------------------------------------------------------------------------------------------------------6
Squash Soup ---------------------------------------------------------------------------------------------------------------------------------------------6
Vegetable Broth ------------------------------------------------------------------------------------------------------------------------------------------6

Breads and Muffins
Banana Nut Muffins -------------------------------------------------------------------------------------------------------------------------------------7
Blueberry Muffins ----------------------------------------------------------------------------------------------------------------------------------------7
Brown Rice Bread ---------------------------------------------------------------------------------------------------------------------------------------7
Brown Rice Foccacia Bread --------------------------------------------------------------------------------------------------------------------------7
Corn Muffins ----------------------------------------------------------------------------------------------------------------------------------------------8

Sauces
Curry Sauce ----------------------------------------------------------------------------------------------------------------------------------------------8
Ginger Sauce ---------------------------------------------------------------------------------------------------------------------------------------------8
Marinara Sauce ------------------------------------------------------------------------------------------------------------------------------------------8
Oil and Garlic Sauce ------------------------------------------------------------------------------------------------------------------------------------8
Pesto Sauce ----------------------------------------------------------------------------------------------------------------------------------------------8
Tahini Sauce & Dressing ------------------------------------------------------------------------------------------------------------------------------9
Tomato Sauce --------------------------------------------------------------------------------------------------------------------------------------------9
Zesty Tomato and Basil Sauce -----------------------------------------------------------------------------------------------------------------------9

Main Dishes
Beans or Chicken Creole ------------------------------------------------------------------------------------------------------------------------------9
Beans and Rice Casserole ----------------------------------------------------------------------------------------------------------------------------9
Biryani ---------------------------------------------------------------------------------------------------------------------------------------------------- 10
Blackened Tuna --------------------------------------------------------------------------------------------------------------------------------------- 10
Brown Rice Burgers ---------------------------------------------------------------------------------------------------------------------------------- 10
Chicken Cacciatora ----------------------------------------------------------------------------------------------------------------------------------- 10
Chili -------------------------------------------------------------------------------------------------------------------------------------------------------- 10
Chopped Meat (Turkey) Allocca ------------------------------------------------------------------------------------------------------------------- 11
Curry Casserole --------------------------------------------------------------------------------------------------------------------------------------- 11
Filet of Sole with Mustard Sauce ------------------------------------------------------------------------------------------------------------------ 11
Healthy Salad ------------------------------------------------------------------------------------------------------------------------------------------ 11

1

15 Dahl ------------------------------------------------------------------------------------------------------------------------------------------------------.13 Rice or Quinoa Pasta Fasulli ----------------------------------------------------------------------------------------------------------------------.19 Pumpkin Pudding or Pie Filling -------------------------------------------------------------------------------------------------------------------.14 Stuffed Grape Leaves -------------------------------------------------------------------------------------------------------------------------------.Blueberry --------------------------------------------------------------------------------------------------------------------------------.13 Portabella Casserole --------------------------------------------------------------------------------------------------------------------------------.19 2 .18 Halvah ---------------------------------------------------------------------------------------------------------------------------------------------------.18 Banana Pudding or Pie Filling ---------------------------------------------------------------------------------------------------------------------.18 Banana Icing -------------------------------------------------------------------------------------------------------------------------------------------.12 Pizza -----------------------------------------------------------------------------------------------------------------------------------------------------.12 Meat (Turkey) Loaf -----------------------------------------------------------------------------------------------------------------------------------.19 Pie Filling .18 Almond Soy Flan --------------------------------------------------------------------------------------------------------------------------------------.15 Side Dishes Broccoli with Tomato Sauce -----------------------------------------------------------------------------------------------------------------------.16 Potato Salad--------------------------------------------------------------------------------------------------------------------------------------------.16 Mashed Potatoes or Yams -------------------------------------------------------------------------------------------------------------------------.17 Stuffed Artichokes ------------------------------------------------------------------------------------------------------------------------------------.12 Lasagna -------------------------------------------------------------------------------------------------------------------------------------------------.14 Vegetable and Grain Casserole ------------------------------------------------------------------------------------------------------------------.17 Steamed Vegetables --------------------------------------------------------------------------------------------------------------------------------.12 Kale with Oil and Garlic over Rice or Quinoa Pasta------------------------------------------------------------------------------------------.18 Carob Brownies ---------------------------------------------------------------------------------------------------------------------------------------.11 Kale and Rice Casserole ---------------------------------------------------------------------------------------------------------------------------.18 Pie Crust ------------------------------------------------------------------------------------------------------------------------------------------------.17 Roasted Potatoes and Onions --------------------------------------------------------------------------------------------------------------------.13 Rice Salad (cold) -------------------------------------------------------------------------------------------------------------------------------------.15 Corn Grits ----------------------------------------------------------------------------------------------------------------------------------------------.Apple -------------------------------------------------------------------------------------------------------------------------------------.17 Tossed Salad ------------------------------------------------------------------------------------------------------------------------------------------.19 Tofu Cheesecake -------------------------------------------------------------------------------------------------------------------------------------.12 Olive and Rice Casserole --------------------------------------------------------------------------------------------------------------------------.17 Desserts Egg Substitute -----------------------------------------------------------------------------------------------------------------------------------------.14 Salmon or Tuna – Allocca Style ------------------------------------------------------------------------------------------------------------------.15 Brown Rice and Grain Mixture --------------------------------------------------------------------------------------------------------------------.13 Rice or Quinoa Pasta Allocca ---------------------------------------------------------------------------------------------------------------------.14 Un-Stuffed Grape Leaves --------------------------------------------------------------------------------------------------------------------------.13 Shrimp (or Chicken) Creole ------------------------------------------------------------------------------------------------------------------------.16 Mushrooms & Onions in Garlic & Oil ------------------------------------------------------------------------------------------------------------.15 Brown Rice with Onions and Peppers ----------------------------------------------------------------------------------------------------------.15 Brown and Wild Rice --------------------------------------------------------------------------------------------------------------------------------.16 Potato Pancakes -------------------------------------------------------------------------------------------------------------------------------------.16 Oil and Lemon Dressing ----------------------------------------------------------------------------------------------------------------------------.16 Risotto ---------------------------------------------------------------------------------------------------------------------------------------------------. Japanese Style Beans or Chicken with Ginger Sauce --------------------------------------------------------------------------------------.15 Falafel ---------------------------------------------------------------------------------------------------------------------------------------------------.19 Pie Filling .

25 Oatmeal Cookies--------------------------------------------------------------------------------------------------------------------------------------.25 Raisin-Walnut Health Cake -------------------------------------------------------------------------------------------------------------------------.24 Apple Crisp ---------------------------------------------------------------------------------------------------------------------------------------------.25 3 .22 Pasta Salad (cold) ------------------------------------------------------------------------------------------------------------------------------------.23 Desserts Anise Toast ---------------------------------------------------------------------------------------------------------------------------------------------.23 Stuffed Artichokes-------------------------------------------------------------------------------------------------------------------------------------.24 Baklava --------------------------------------------------------------------------------------------------------------------------------------------------.22 Side Dishes Couscous------------------------------------------------------------------------------------------------------------------------------------------------.Part 2 Wheat and Gluten Recipes (for those who are not sensitive to wheat and gluten) Bread and Muffins Banana-Walnut Muffins------------------------------------------------------------------------------------------------------------------------------.22 Pasta Allocca-------------------------------------------------------------------------------------------------------------------------------------------.23 Potato Pancakes --------------------------------------------------------------------------------------------------------------------------------------.22 Lasagna -------------------------------------------------------------------------------------------------------------------------------------------------.21 Garlic Pita Bread --------------------------------------------------------------------------------------------------------------------------------------.21 Quick Nut Bread---------------------------------------------------------------------------------------------------------------------------------------.24 Brown Rice Crispy Cookies-------------------------------------------------------------------------------------------------------------------------.21 Healthy Salad ------------------------------------------------------------------------------------------------------------------------------------------.21 Main Dishes Buritos----------------------------------------------------------------------------------------------------------------------------------------------------.20 Oatmeal Scones---------------------------------------------------------------------------------------------------------------------------------------.21 Snacks Oatmeal--------------------------------------------------------------------------------------------------------------------------------------------------.23 Falafel----------------------------------------------------------------------------------------------------------------------------------------------------.20 Cranberry or Blueberry Muffins --------------------------------------------------------------------------------------------------------------------.24 Carrot Cake---------------------------------------------------------------------------------------------------------------------------------------------.24 Carob Brownies----------------------------------------------------------------------------------------------------------------------------------------.20 Pita Bread-----------------------------------------------------------------------------------------------------------------------------------------------.22 Pizzallocca----------------------------------------------------------------------------------------------------------------------------------------------.

and the brain. if there are not enough neurotransmitters in the brain. completed a dissertation and most course work for a Doctor chemicals that deplete them. 1999. John A. John A. Sinai Medical Center in 3 is the next lower level whereby a migraine headache is New York City. Imbalances in brain chemistry have a large range of A thorough computerized evaluation is made utilizing effects on emotions. These a Doctor of Science degree in Biophysics at Pacific neurotransmitter levels can be diminished by allergic Western University in 1981. Allocca. Allocca is well versed in creative solutions to biomedical challenges in many areas of medicine. A customized program will be produced for you to follow to prevent The size of the blood vessels in your head. papers and articles. blood vessels as well as other functions. ScD. poor absorption of nutrients into Bioengineering at Polytechnic University in 1979. His biographies are published in Who's An individualized non-drug program can be developed Who in the World. Stage 1 is the first level below normal whereby insomnia is experienced. actually do the passing of signals along nerves. Stage 2 is the He has worked as a research scientist and technical next lower level whereby depression is experienced. Stage director of the pulmonary lab at Mt. Long Island College Hospital. Biomechanics. Normally. etc. behavior. quantified in three stages. 4 . they will continually enlarge until they cannot stretch any longer. He developed the world's first and only Technical. and ordained as a Minister of Spiritual Counseling at the New The loss of serotonin and norepinephrine may be Seminary in 1990. Inc. are controlled by signals transmitted along evaluation is called "Orthomolecular Reprogramming. a research scientist for Langer experienced. Who's Who in for you to prevent migraines. and the Albert Einstein College of Medicine. hence. blood tests. the migraine headache. Neurotransmitters are the chemical substances that (OMR) which was developed by Dr. CCN Serotonin and norepinephrine are the two main Dr. excessive depletion (over of Philosophy degree in Physics at Columbia Pacific usage) lowering them or because there are not enough University. Inc. nutritional assessment only. Inc. in 1984. How Can Migraines Be Prevented? He has authored several scientific books. in biochemical model of migraine in 1997. The system used for this other functions. Migraine Headache Prevention What Causes Migraine Headaches? complicate migraines. Allocca earned his Doctor of Philosophy neurotransmitters used in the brain to control the size of degree in Clinical Nutrition at St. Each individual is unique and has different complications. symptoms. Doll Research. Allocca spent 28 years developing the migraine founded Andromeda Research. There are various factors that Frontier Science. Dr. Martin University in 1997. PhD. from the Clinical Nutrition Certification Board in 1996. and urine tests. Allocca protocol. The enlarged blood vessels will create a tremendous amount of Biography pain. He Dr. national board certification in Clinical Nutrition nutrients in the brain to produce more. Allocca." nerves. as well as migraines and for general health. inflammation. poor metabolism of nutrients in the brain. and brain circulation. a part of your brain sends signals along the nerves to keep All of the tests we perform are intended for dietary and the blood vessels in your head at a constant size. to control the size of the blood vessels in your head. Who's Who in Science. in 1990 and Allocca Biotechnology. Masters degree in reactions. His latest book is Essential Nutrition For Anti-Aging And Anti-Cancer. However.

can of kidney 1/4 teaspoon black pepper beans and some pine nuts (pignoli). can kidney beans. Remove from refrigerator 30 3 tablespoons cold pressed olive oil minutes before serving. Dairy. Place mixture in a bowl.) cans refried beans 1/4 cup water 3/4 cup water Mix all above ingredients. You can also add one 15 oz. and 1/4 cup of the 1/2 teaspoon sea salt cooking water to a food processor. 5 . cover and 8 oz. finely chopped refrigerate. 1/2 teaspoon black pepper Add more water if mixture is too thick. Lower heat and add remaining 1 teaspoon cinnamon ingredients. And Yeast Free Recipes APPETIZERS Hummus 16 oz. Simmer garlic in oil a few minutes Indian “Red” Relish or until lightly brown. finely mashed Add garbanzo beans with the water that is in the can. 1/2 teaspoon cayenne pepper 1 teaspoon curry Bean Dip 1/4 teaspoon salt 3 tablespoons cold pressed olive oil 1/4 teaspoon black pepper 2 onions or 6 cloves garlic. Bake grated eggplant in and garnish with parley. drained Mix above ingredients together and stir frequently over 16 oz. Egg. Remove from oven and let stand until cool. drained a low heat for 10 minutes. Allow to chill in the Preheat oven to 450O F. sauté the onions or garlic in olive 3/4 cup fructose oil until dark brown. Process until smooth. tomato paste refrigerate for one day. Gluten. can garbanzo beans. Serve with 1/4 teaspoon nutmeg vegetables. 1/2 teaspoon ground clover 1/2 teaspoon ground ginger Bean Salad 1/2 teaspoon sea salt 16 oz. Serve with vegetables. refrigerator for at least one hour. 1/2 teaspoon oregano 1/2 teaspoon parsley Pumpkin Spread 1/2 teaspoon sea salt 2 cups pumpkin. Serve with vegetables or 1/2 teaspoon basil corn chips. cooked Using a deep skillet. Cook for another 5 minutes. Spread on a flat platter Peel and grate the eggplants. Serve with vegetables. 4 tablespoons sesame seeds sesame oil. do not drain 3 tablespoons cold pressed olive oil Baba Ghannouj 1 clove garlic or more. chopped 1 tablespoon lemon juice 2 (15-oz. can garbanzo beans. Mix all ingredients with an electric 1 onion or 3 cloves garlic. a casserole with cover for 45 minutes. lemon juice. Let cool for 30 minutes and 1/2 to 1 onion or 3 cloves garlic. garlic. cayenne. 1/2 cup oil and lemon dressing recipe Mix the above ingredients together and serve. chopped mixer for 1 minute. Part 1 Wheat. finely mashed 2 large eggplants (about 2 pounds) 1 teaspoon parsley 1/4 cup lemon juice 3 tablespoons lemon juice 3 tablespoons cold pressed sesame oil dash of cayenne pepper 2-3 cloves garlic.

corn kernels Vegetable Broth 2 potatoes. Bring to a boil. Serve hot. 1/2 teaspoon basil 1/4 cup lemon juice Squash Soup 1/4 teaspoon sea salt 3 tablespoons cold pressed olive oil 1/8 teaspoon black pepper 1 onion or 3 cloves garlic. Add remaining ingredients. sliced 4 carrots. chopped 1 teaspoon basil 1 onion. sliced 6 scallions or 2 cloves garlic. 1 teaspoon parsley 1/2 teaspoon sea salt Grain & Vegetable Soup Put all vegetables into a 8-quart pot. Remove pot from heat and blend 4 cups water ingredients in the pot with a hand blender or transfer to a 2 tablespoons corn starch tabletop blender. and simmer for 1 hour. sliced 1/4 teaspoon black pepper 1 cup celery. Soup can be served 2 tablespoons potato flour hot or cold. Gradually add oil.Salmon Spread Bring water to a boil in an 8-quart pot. Serve 2 cups vegetable broth recipe chilled. sliced 4 stalks celery. sliced 7 cloves garlic. and potato four with cold 1 teaspoon basil water. Add 1 butternut squash. 1 cup lentils Use vegetables for another meal. Add remaining ingredients. Lower heat and simmer for 3 teaspoons cold pressed olive oil 1 hour. tapioca flour. chopped mixture is smooth. Lower 1 teaspoon black pepper heat. chopped 2 tablespoons parsley 2 teaspoon basil 1/2 teaspoon ginger 1/8 teaspoon or more cayenne pepper 1/2 teaspoon black pepper 1 teaspoon sea salt 6 . Leftover soup can be 1/8 teaspoon cayenne pepper frozen. cover. sliced 1 tablespoon vegetable soup powder 1 cup another other vegetables 1 teaspoon parsley 4 cloves garlic. chopped into 1/2” pieces 1/2 teaspoon sea salt 1 cup carrots. cover 12 cups water (3 quarts) and slowly cook for 30 minutes. Stir occasionally. chopped Blend salmon in food processor. 1 cup liquid non-dairy cream 1/4 teaspoon black pepper 1-1/2 teaspoons curry 1/2 teaspoon sea salt SOUPS Sauté onions in olive oil until lightly brown in an 8-quart pot. Cover and store in refrigerator. Serves 6 to 8 people. chopped the remaining ingredients and continue blending until 2 apples. stir and cook 2 tablespoons tapioca flour for 15 minutes at low to medium heat. sliced small 6 cups water 2 cups rice milk 2 large potatoes. 3 tablespoons cold pressed olive oil 16 oz. Add ingredients 1/2 pound salmon. Continue cooking until squash Corn Chowder and apples are soft. Add squash and apples. add water. 1/2 cup brown rice 1/4 cup millet 1/4 cup amaranth 1/2 pound mushrooms. Strain and serve warm. peeled. cooked and allow to boil for 3 minutes. chopped (optional) Mix corn starch.

Press into an oiled 8-inch baking pan with a lightly 2 tablespoons cold pressed sunflower oil oiled spatula. Add canola oil and vanilla extract. thinly sliced 1 cup blueberries or other fruit tomato. Dough will be slightly 1-3/4 cups rice milk sticky. Add canola oil and vanilla extract. salt. Remove 1 cup brown rice flour muffins from the pan and cool on a cake rack. Press into an oiled loaf pan with a lightly oiled 2 tablespoons cold pressed sunflower oil spatula. peeled & mashed Mix dry ingredients with dough hooks. Add blueberries. 7 . oregano. milk while mixing. add 2 teaspoons of Italian seasoning or other Mix dry ingredients with electric mixer. Makes 9 muffins. Bake at 350 F for 60 minutes or until top is medium 1 teaspoon vanilla extract brown. Slowly add rice rack. Bake at Brown Rice Foccacia Bread 350 F for 45 minutes or until top is light brown. Slowly add rice 3/4 cup almonds or walnuts. Slowly add rice seasoning to your taste. Add bananas. Dough will be slightly 1-3/4 cups rice milk sticky. Remove from the pan and cool on a cake rack. Remove muffins from the pan and cool on a cake rack.BREADS & MUFFINS Brown Rice Bread 2 cups brown rice flour 1 cup tapioca flour Banana Nut Muffins 2 tablespoons potato starch flour 2 cups brown rice flour 2 tablespoons baking powder (non-aluminum) 1 cup tapioca flour 2 tablespoons fructose 2 tablespoons potato starch flour 2 teaspoons xantham gum 2 tablespoons baking powder (non-aluminum) 1 teaspoon agar agar 2 tablespoons fructose 1/2 teaspoon sea salt 1 teaspoon xantham gum 1-1/4 cups rice milk 1/2 teaspoon agar agar 1 tablespoon cold pressed olive oil 1/2 teaspoon sea salt Preheat oven to 350 F 4 medium bananas. Brush top with olive oil. Add a little water to the unused muffin spaces. Makes 12 1/2 cup tapioca flour muffins. fresh basil. Bake at 400 F for 25 minutes or until crust is Preheat oven to 350 F medium brown. milk while mixing. Bake at 350 F for 40 minutes or until top is light brown. Add chopped onions 1 teaspoon vanilla extract or garlic. 1 tablespoon potato starch flour 1 tablespoon baking powder (non-aluminum) Blueberry Muffins 1 tablespoon fructose 2 cups brown rice flour 1 teaspoon xantham gum 1 cup tapioca flour 1/2 teaspoon agar agar 2 tablespoons potato starch flour 1/4 teaspoon sea salt 2 tablespoons baking powder (non-aluminum) 3/4 cup rice milk 3 tablespoons fructose 1/2 tablespoon cold pressed olive oil 1 teaspoon xantham gum Preheat oven to 400 F 1/2 teaspoon agar agar Mix dry ingredients with dough hooks. pepper. Add olive oil. Spoon mixture into an oiled muffin pan. Remove from the pan and cool on a cake Mix dry ingredients with electric mixer. chopped milk while kneading. Slowly add rice 1/2 teaspoon sea salt milk while kneading. Spoon mixture into an oiled muffin pan. Preheat oven to 350 F Variations. Add olive oil.

Mix dry ingredients with electric mixer. finely chopped Curry Sauce 1 teaspoon parsley 3 tablespoons cold pressed olive oil 1/2 teaspoon oregano 1 onion or 3 cloves garlic. Add A dash of cayenne rest of ingredients and continue cooking for 5-10 minutes. chopped Preheat oven to 350 F In an 8-quart pot. Serve and/or Remove muffins from the pan and cool on a cake rack. Add canola oil and vanilla extract. Add blender for 10 seconds or mash with fork and add to pot. 1/2 teaspoon sea salt 1 tablespoon fructose Simmer for 10 minutes. Serves over 2 pounds spaces. chopped (optional) 2 tablespoons potato starch flour 1/2 pound mushrooms. sprouts. let cool for 2 minutes. sauté garlic and onions until brown. Puree tomatoes in milk while mixing. 8 . Simmer for 5 Pesto Sauce minutes. 1 teaspoon ginger powder Serves 2 people. 2 cups fresh basil leaves 1 cup parsley 1/4 cup cold pressed olive oil Ginger Sauce 1/3 cup pine nuts (pignoli) 1/2 cup water 2 cloves garlic.) cans whole peeled tomatoes 3 tablespoons fructose 1 tablespoon oregano 1 teaspoon xantham gum 1 tablespoon parsley 1/2 teaspoon agar agar 1 tablespoon basil 1/2 teaspoon sea salt 1/2 teaspoon sea salt 1-3/4 cups rice milk 2 tablespoons fructose 2 tablespoons cold pressed sunflower oil 1/2 teaspoon black pepper 1 teaspoon vanilla extract 1/2 teaspoon or less crushed red pepper 1 cup corn kernels (optional) 6 fresh basil leaves. Add remaining ingredients. Add a little water to the unused muffin stand for any period of time to cool.Corn Muffins Marinara Sauce 2 cups yellow corn meal 3 tablespoons cold pressed olive oil 1/2 cup brown rice flour 4 large cloves garlic. Spoon mixture into an oiled muffin Add all other ingredients and cook uncovered at medium- pan. high heat for 30 minutes stirring frequently. DO NOT allow sauce to Makes 9 muffins. pressed 1 vegetable broth recipe Mix in a food processor or blender. heat mildly and 3 tablespoons ginger pour over 1/2 to 1 pound of brown rice or quinoa pasta. Oil and Garlic Sauce over Rice or Quinoa SAUCES Pasta 3 tablespoons cold pressed olive oil 6 cloves garlic. Slowly add rice Add mushrooms and continue to cook. chopped 1/2 teaspoon sea salt 1/2 cup water or more 1/8 teaspoon black pepper 1/2 teaspoon black pepper 1/4 cup soup broth 1/2 teaspoon cardamom Sauté garlic until brown. Use over stir-fry vegetables. Bring to a boil. sliced 2 tablespoons baking powder (non-aluminum) 2 (28 oz. chopped 1/2 cup tapioca flour 1 onion. etc. Bake at 350 F for 40 minutes or until top is light brown. 1/2 teaspoon sea salt Sauté onions or garlic and oil in a 3-quart pot. of quinoa pasta. 4 tablespoons lemon juice Serves 2 people. freeze or refrigerate immediately. optional corn kernels. 1-1/2 teaspoon curry Serve over brown rice or quinoa pasta and/or vegetables.

drained and 15 oz. fresh basil (about 6 leaves) or more. add more water. drained 1/2 teaspoon sea salt 15 oz. 1 teaspoon parsley Sauté garlic in 3 tablespoons olive oil until lightly brown. Add green pepper. can red kidney beans. 1 pound mixed vegetables and continue cooking for another 5 minutes. Beans and Rice Casserole 3 tablespoons cold pressed olive oil Zesty Tomato and Basil Sauce 1 large onion or 3 cloves garlic. chopped 6 cloves of garlic. drained 1/2 teaspoon black pepper 1/2 green pepper. If used 1/2 green pepper. chopped 1/2 teaspoon black pepper 6 cloves of garlic.Tahini Sauce & Dressing MAIN DISHES 1 cup sesame tahini 1/2 cup or more water 4 tablespoons lemon juice Beans or Chicken Creole 4 tablespoons cold pressed olive oil 3 tablespoons cold pressed olive oil 1/2 teaspoon sea salt 1 large onion or 3 cloves garlic. 9 . 15 oz. can red kidney beans. Add rice and sauté for tablespoons of oil and stir. tomato puree 1/2 tablespoon sea salt 2 cups water 1/2 teaspoon black pepper Heat oil (high-medium) in deep sauté pan. Add remaining ingredients. chopped 3-1/2 cups water 1 teaspoon parsley 15 oz.) cans tomato puree 1/8 teaspoon black pepper 2 tablespoons fructose 1/8 teaspoon cayenne pepper 1 tablespoon oregano 1 teaspoon parsley 1 tablespoon fresh basil 1/2 teaspoon sea salt 1 tablespoon parsley 15 oz. Lower heat and simmer for 45 minutes. Sauté onion 6 fresh basil leaves. can garbanzo beans. Serves 6 to 8 people. Serves 2 brown. can garbanzo beans. every 15 minutes. chopped 1 teaspoon basil 2 (28 oz. or until light brown. chopped for 10 minutes or until brown. finely chopped 1-1/2 cups brown rice 2 oz. sauté onions or garlic for 10 minutes Add remaining ingredients except the 2 tablespoons of oil. Tomato Sauce cut into 3/4 inch pieces 3 tablespoons cold pressed olive oil 2 stalks of celery. Serve over 2 to 4 pounds of quinoa pasta. Add 2 cooking for another 5 minutes. and continue Cook for 15 minutes. tomato puree 1 teaspoon oregano 15 oz. chopped 2 (28 oz. chopped as a salad dressing. Bring to a boil. diced 1 onion chopped (optional) 1 large bay leaf 4 cloves garlic. Add all other In an 8-quart pot sauté garlic and onions in oil until ingredients and continue cooking for 10 minutes. Poor over pasta or rice. Serve warm. drained or 1-1/2 pound chicken breasts. Simmer 2 hours. stirring to 4 people. another minute. chopped Mix above ingredients in a blender until smooth.) cans of diced tomatoes 4 cloves of garlic. In a 6-quart pot. Add all other ingredients. Add garlic and green pepper. chopped Dash of cayenne 1/2 teaspoon sea salt 3 tablespoons cold pressed olive oil 1/4 teaspoon black pepper 2 tablespoons cold pressed olive oil for later 1 teaspoon basil 1 pound of pasta or brown rice Dash of cayenne pepper to taste Begin cooking pasta or use pre-cooked brown rice.

chopped both sides of the tuna. 1 teaspoon or more black pepper Simmer 1 hour. Turn over and brown the other 15 oz. 1 cup water 1 teaspoon basil Brown Rice Burgers 1/2 teaspoon black pepper 1/2 cup brown rice flour 6 teaspoons chili powder 2 tablespoons tapioca flour 1 teaspoon oregano 1 teaspoon potato starch flour 1 teaspoon parsley 1/2 teaspoon agar agar 1/2 teaspoon sea salt 1/4 cup sesame seeds Heat oil in an 8-quart pot at medium heat. Add 1 tablespoon parsley curry sauce. Add onions and 1 onion or 3 cloves garlic. Add more 1/4 onion or 2 cloves garlic. Make patties and bake at 350 F for 25-30 minutes (or in fry pan). can kidney beans. drained over a bed of spinach. broccoli.) cans tomato puree 1/4 cup shredded coconut 1 whole chicken cut up in pieces 1 curry sauce recipe 2 tablespoons fructose 1 brown and wild rice recipe 1 tablespoon oregano Sauté vegetables in a wok or large sauté pan. Add black pepper to 1 green pepper. Sauté 3/4 cup cooked brown rice onions. 1/4 teaspoon sea salt 1 teaspoon parsley Chili 3 oz. 1/2 tablespoon sea salt 1/4 teaspoon black pepper Blackened Tuna 2 basil leaves 2 tuna filets or steaks 1 pound mixed vegetables chopped 3 tablespoons cold pressed olive oil Brown garlic in oil in a small fry pan. Serves 6 people. chopped heat. can garbanzo beans. chopped 3 tablespoons cold pressed olive oil 3 cloves garlic. and peppers until brown. raisins. Add remaining 1/4 cup cooked lentils ingredients. The tuna is done when the center is cooked. Makes 3 to 4 large burgers. 10 . string 3 tablespoons cold pressed olive oil beans. Serve 15 oz. Put all ingredients together in an 8-quart pot. Push 4 cloves garlic.Biryani Chicken Cacciatora Assorted vegetables (potatoes. 2 tablespoons cold pressed olive oil 1 teaspoon basil 1 teaspoon parsley 1/2 teaspoon sea salt Mix all above in a bowl. can tomato puree the tuna until it is browned. Add the other spices to everything in the pan. Place the tuna in the center of the 15 oz. finely chopped the onions to the edge around the pan.) 1 onion or 3 cloves garlic. drained side. Cook 15 oz. garlic. and coconut. chopped 1/4 cup raisins 3 (15 oz. peas. Add the onions and cook until slightly brown. stirring every 15 minutes. Serves two. Serves 4 people. etc. Serve over brown rice. baby spinach 3 tablespoons cold pressed olive oil Place the olive oil in a large sauté' pan at medium-high 1 large onion or 3 cloves garlic. chopped brown. can diced tomatoes pan. Cover and simmer for 60 minutes. chopped water if sauce is too thick.

Mix above ingredients in a bowl and pour over filet. lower heat. sauté garlic in oil until slightly brown. chopped 3 cloves garlic. Continue cooking A dash of cayenne. Add rice and sauté for another minute. Cover. drained or 1-1/2 pound chicken 3 1/2 cups water breasts. chopped 3 tablespoons cold pressed olive oil 1/2 green pepper. cover and cook for 10 -15 minutes over a medium heat. shredded 1/2 teaspoon garlic powder Tofu 1/2 teaspoon sea salt Avocado 1/8 teaspoon black pepper Any other vegetables you enjoy Dash cayenne pepper Use quantities of the above appropriate for the number Sauté onions and garlic. can red 1 1/2 cups brown rice kidney beans. Filet of Sole with Mustard Sauce 1 pound filet of sole 2 tablespoons mustard 3 tablespoons cold pressed olive oil 1 tablespoon lemon juice 1/2 cup water 1/2 cup almonds. to your taste both skillets for another 5-10 minutes or until meat is done. 1 1/2 teaspoon curry Serves 2 to 4 people. Layout in a glass baking dish. can tomato sauce puree Onions. 1 teaspoon ginger powder In a 6-quart pot. do not drain 1/2 cup sesame seeds 1 head broccoli. Garnish with slices of lemon and parsley. Serves 2 people.Chopped Meat (Turkey) Allocca Style Healthy Salad 2 tablespoons cold pressed olive oil Romaine lettuce 1 onion or 3 cloves garlic. chopped 1/2 pound bean sprouts 2 carrots. chopped 1/8 teaspoon black pepper Preheat oven to 400 degrees Wash filet with water. Add remaining ingredients. and simmer for 45 minutes. Bring to a boil. chopped 15 oz. Ginger Sauce 3 tablespoons cold pressed sesame oil Curry Casserole 1 onion or 3 cloves or garlic. Place remaining ingredients in of people being served. cut into 3/4 inch pieces 15 oz. drained and 15 oz. Bake in oven for 20 minutes at 400 degrees F. cubed Sauté onions and peppers until onions are lightly 1/2 cup shredded coconut brown. stirring frequently. chopped Spinach 1/2 green pepper. Serves 2 Japanese Style Beans or Chicken with people. 11 . Add 1/2 teaspoon sea salt remaining ingredients and 3/4 of ginger sauce recipe to the 1/2 teaspoon black pepper skillet with the onions and peppers. cut up 1 teaspoon oregano Bean sprouts 1/2 teaspoon parsley Mushrooms. can lentils. sliced 1/2 teaspoon basil Carrots. a 4-quart pot. chopped (optional) 1 pound chopped turkey Red or green pepper. sliced 1 ginger sauce recipe 2 medium potatoes. sliced 15 oz. Add bean sprouts and continue for 5 minutes. finely chopped Cabbage. can garbanzo beans. Serve hot. Add 1/4 cup of ginger 1/2 teaspoon cardamom sauce recipe to skillet with bean sprouts.

cut up 1 onion or 3 cloves or garlic. Sauté Pasta mushrooms till brown and put aside. and Tofu 3-1/2 cups water mixture. and rinse with 4 cloves garlic. In a 6-quart pot. and simmer for 45 minutes. chopped 1/2 teaspoon parsley 1 green pepper. Mix all above 3 tablespoons cold pressed olive oil ingredients except tomato sauce. sliced 4 cloves garlic. 8 oz. Begin cooking the rice 1/2 teaspoon parsley 15-20 minutes before the above. Add 1/2 teaspoon oregano onions. lower heat. chopped Serves 6. Cover. parsley. chopped 1/2 pound Shitaki mushrooms.Kale and Rice Casserole Mix tofu. Cook the lasagna noodles. Lasagna 56 oz. 1 large bunch of kale. Bring to a boil. basil. salt. Heat oil in a skillet. starting with sauce. Add more water to onions are brown. Add rice and sauté for Serves 2 to 4 people. lower heat. and simmer 1 tablespoon oregano for 45 minutes. chopped cover with tomato sauce. chopped 1/2 teaspoon sea salt 1/2 teaspoon sea salt 1/8 teaspoon black pepper 1/4 teaspoon black pepper Bring water to a boil. sauté garlic in oil until slightly brown. Cover. Bake for 40 minutes. Make into a load and 1 onion or 3 cloves garlic. tomato sauce Add rice and sauté for another minute. chopped cold water. chopped 1/2 teaspoon oregano 1/2 pound fresh mushrooms. cooked and drained 16 oz. Bring to a boil. 1 tablespoon lemon juice 1/2 teaspoon sea salt Meat (Turkey) Loaf 1/4 teaspoon black pepper 3 tablespoons cold pressed olive oil 1 teaspoon basil 2 onions or 6 cloves garlic. Serve over brown rice or quinoa pasta. sliced In a 6-quart pot. 12 . and black 3 tablespoons cold pressed olive oil pepper. Add remaining ingredients and sauté make a total of 4 cups. then noodles. and mushrooms. Bake in oven at 425 degrees for 2 cloves or more garlic. tofu 1 teaspoon basil 1 teaspoon parsley 1 teaspoon oregano 1/2 teaspoon sea salt 1/2 teaspoon black pepper Preheat oven to 350 degrees F. Layer ingredients into a 15 x 10 x 2 pyrex 1-1/2 cups brown rice casserole. chopped 60 minutes. oregano. 1/2 teaspoon parsley 1/2 teaspoon black pepper Kale with Oil and Garlic over Rice or 1/2 teaspoon basil 1/2 teaspoon sea salt Quinoa Sauté onions till brown and put aside. Add brown rice and wild rice. sauté garlic and another 10 minutes. 1 teaspoon basil Cover and simmer for 45 minutes. Serves 2 to 4 people 1 cup brown rice 1 cup of wild rice Olive and Rice Casserole 4 cups of water 3 tablespoons cold pressed olive oil 1 bunch of kale. Add remaining 2 pounds lean chopped turkey ingredients. Sauté until mushrooms and Drain olives and set aside water. ending in a layer of sauce. another minute. drain. onions in oil until slightly brown. chopped 1 teaspoon parsley 1-1/2 cups brown rice 1 teaspoon oregano 3-1/2 cups water 1 teaspoon basil 2 (6oz dry wt) cans California black olives. Add remaining ingredients. tomato sauce recipe 1-1/2 pounds rice or quinoa lasagna noodles.

Add rice and sauté for another minute. chopped 6 cloves garlic. 4 cloves garlic.) 15 oz.Pizza 1/2 teaspoon sea salt 2 cups brown rice flour 1 brown rice recipe 1 cup tapioca flour Pre-cook brown rice recipe. Add the vegetable to the 1/2 teaspoon sea salt skillet with the mushrooms and continue to sauté' for 2 teaspoons Italian seasoning another 10 minutes. Stir and serve. Add the garlic to 2 teaspoons xantham gum the skillets with the onions and peppers and continue to 1 teaspoon agar agar sauté' for another 10 minutes. Heat (medium) oil in 1 teaspoon basil skillet. finely chopped 15 oz. Add olive oil. etc. and simmer for 45 minutes. olive oil. Dough will be slightly sticky. herbs. and other 3 tablespoons cold pressed olive oil toppings. Add the black olives and tomatoes to 1-1/4 cups rice milk the skillet with the onions. Sauté until 1/2 teaspoon parsley onions are slightly brown. Place oil in each of two 2 tablespoons potato starch flour deep skillets. can pitted black olives. sauté garlic and onions in oil until another 10 minutes. Bring to a boil. chopped medium brown. Add the herb’s and spices evenly 1 tablespoon cold pressed olive oil to both skillets. drained and chopped 15 oz. can of white beans (do not drain) Portabello Casserole 1 teaspoon basil 3 tablespoons cold pressed olive oil 1/2 teaspoon black pepper 1 onion or 3 cloves or garlic. Continue cooking both skillets for another Preheat oven to 400 F 10 minutes. Rice or Quinoa Pasta Allocca 3 tablespoons cold pressed olive oil 2 medium onions or 6 cloves garlic. In the other skillet sauté the 2 tablespoons fructose mushrooms for 10 minutes (medium heat). Add mushrooms and sauté for another 5 bottom of bowl. Begin cooking rice. chopped 1/2 pound mushrooms. and spices. Sauté In a 6-quart pot. vegetable broth recipe 6 oz. chopped 1 teaspoon parsley 4 cloves garlic. Add cooked mixture and brown rice or minutes. Add tomato sauce. chopped 1 teaspoon oregano 1 pound Portabello mushrooms. remaining ingredients. chopped 1 red bell pepper. broccoli. diced into 3/4” squares 1/4 teaspoon crushed red pepper 1-1/2 cups brown rice 1/2 teaspoon sea salt 3-1/2 cups water 8 oz. Cover. can diced tomatoes 1/2 teaspoon basil 1/4 teaspoon black pepper Dash of cayenne pepper 1/2 teaspoon oregano 1/2 teaspoon parsley 13 . Add quinoa pasta. milk while kneading. Slowly add rice or quinoa pasta and mix thoroughly. Sauté' the onions and peppers in one skillet 2 tablespoons baking powder (non-aluminum) for 10 minutes (medium heat). Press into an oiled 11 x 17 inch baking pan with a Rice or Quinoa Pasta Fasulli lightly oiled spatula. lower heat. Bake at 400 F for 25 minutes or until crust is 1 onion or 3 cloves garlic. Pour contents of both skillets over brown rice Mix dry ingredients with dough hooks. Serves 2 people. Add onions. Lower the 1/2 teaspoon oregano heat under skillet slightly and add beans and broth. baby spinach One bunch of Arugala or Spinach 1/2 teaspoon sea salt 1 brown rice recipe 1/4 teaspoon black pepper Pre-cook brown rice recipe. garlic. Place raw Arugala or raw spinach to slightly brown. sliced 1/2 pound of green vegetable (kale.

Add basil to the onions 1/2 pound mushrooms. Add filing. Chop above 1/2 teaspoon oregano ingredients. Bake 1/2 teaspoon black pepper at 400 F for 25 minutes or until crust is medium brown. Serves 1-2 1 teaspoon parsley people. Tofu 1/2 green or red pepper. Serves 2 to 4 1 teaspoon parsley people. Add the onions and cook until slightly brown. shredded (optional) 1/2 pound mushrooms. etc.Rice Salad (cold) 3/4 cup rice milk 1 brown rice recipe 1/2 tablespoon cold pressed olive oil 1/2 head of broccoli tips. Cover and simmer for 30 1 teaspoon oregano minutes. Add rice and sauté for another minute. Add Dough: remaining ingredients. The salmon is done 8 cups water when the center is white. chopped (spinach. chopped 1 tablespoon cold pressed olive oil 1 carrot. 3 tablespoons cold pressed olive oil high heat. chopped 7. sliced 1/4 onion or 1 clove garlic. chopped Push the onions to the edge around the pan. 2 onions or 6 cloves garlic. sliced Filling: Use brown rice with onions and peppers recipe. kale. peppers. chopped baking pan with a lightly oiled spatula.5 oz. Serve over a bed of spinach.) Soak grape leaves for 24 hours or use fresh ones. chopped 1/4 cup soy mozzarella cheese. 1 cup lentils Serves two. 1/2 cup tapioca flour 1 tablespoon potato starch flour 1 tablespoon baking powder (non-aluminum) 1 tablespoon fructose 1 teaspoon xantham gum 1/2 teaspoon agar agar 1/4 teaspoon sea salt 14 . Add just enough 1 teaspoon garlic powder water to cover the stuffed leaves. 1/4 teaspoon sea salt Remove from the pan and cool on a cake rack. Cover and simmer for 1 cup brown rice flour 45 minutes. chopped 3 oz. Brush top with olive oil. 1/2 cup wild rice Turn over and brown the other side. Place the 1 red pepper. Top with tahini sauce. Add the other spices to 1 cup brown rice everything in the pan. finely chopped 2 (half inch) slices of green cabbage cut into pieces 1/2 teaspoon parsley Oil & lemon dressing recipe 1/2 teaspoon basil Pre-cook brown rice recipe and cool. sauté onions. Serves 6 to 8 people. bok choy. fresh organic baby spinach Remove the skin from the filet using a paper towel to Vegetable and Grain Casserole grip it. Add all ingredients in a large salad bowl. chopped salmon filet in the center of the pan. Press one half into an oiled 8-inch 1 large onion or 3 cloves garlic. Fill each grape 1/2 teaspoon black pepper leaf with approximately one teaspoon of filling mixture and Dash of cayenne pepper fold tightly. Place close together in the pot. cut up Filling: 1/2 to 1 onion or 2 cloves garlic. Place 2 salmon or tuna filets second half of dough on top. Dough will be slightly 3 tablespoons cold pressed olive oil sticky. Put oil in a 6-quart pot. Place the olive oil in a large sauté pan at medium. Other vegetables. Serve 1/2 teaspoon sea salt cold. Slowly add rice Salmon or Tuna – Allocca Style milk while kneading. sliced around the edge of the pan. Serve hot. Spread 1 teaspoon basil out in a colander. Bring to a boil. 1/4 cup millet 1/4 cup amaranth 15 oz. can diced tomatoes Stuffed Grape Leaves 2 carrots. and Tofu Pie mushrooms. Cut dough in half. 1 teaspoon sea salt In a 8-quart pot. Cook the salmon until it is browned. Add olive oil. 6 fresh basil leaves. 1/4 teaspoon black pepper Preheat oven to 400 F Mix dry ingredients with dough hooks.

Add onions and brown. 3 tablespoons cold pressed olive oil Cover and simmer for 45 minutes. Stir every 5-10 minutes. 1 tablespoon fructose 1 teaspoon oregano Dahl 1 teaspoon parsley 3 tablespoons cold pressed olive oil 1/2 teaspoon sea salt 1 onion or 3 cloves garlic. and simmer for 45 minutes. chopped 1/8 teaspoon black pepper 1/2 cup water or more 1 basil leaf 1/2 teaspoon black pepper Sauté garlic in oil. 1-1/2 cups brown rice 3-1/2 cups water Brown Rice with Onions and Peppers 8 oz. Simmer for 30 Bring to a boil. thoroughly washed. Broccoli with Tomato Sauce Corn Grits 3 tablespoons cold pressed olive oil 1 cup corn grits 1 onion or 3 cloves garlic. 4 cloves garlic. chopped 1/2 teaspoon parsley 1 teaspoon parsley 1/2 teaspoon oregano 1 teaspoon basil In a 6-quart pot. lower heat. Put all 1/2 teaspoon cardamom ingredients together in a 6-quart pot. chopped Stir frequently or the mixture will stick to the bottom. Cover. chopped 1 teaspoon basil 1 green pepper. minutes. and simmer 1/8 teaspoon black pepper for 45 minutes. chopped (optional) 15 . Reduce heat. can lentils. Bring to a boil. cover. 1 teaspoon oregano Add rice and sauté for another minute.Un-Stuffed Grape Leaves Place ingredients in a 6-quart pot and bring to a boil. cover and simmer for 45 minutes. chopped 2 cups vegetable broth recipe 3 cloves garlic. jar of grape leaves. Simmer 30 minutes A dash of cayenne Serve over rice. 2 tablespoons cold pressed olive oil Place all ingredients except oil in a 6-quart pot and bring to a boil. Brown Rice and Grain Mixture 5 cups of water 1 cup brown rice 1/2 cup wild rice 1/2 cup lentils 1/4 cup millet 1/4 cup amaranth 2 cups fresh vegetables. cut up (optional) 1/2 onion or 2 cloves garlic. Add 4 cups of water remaining ingredients.) cans tomato puree minutes. chopped 1 teaspoon cold pressed olive oil 1 large head of broccoli tips Bring to a boil and cook at medium heat for 10 2 (15 oz. 1-1/2 teaspoon curry 1 teaspoon ginger powder Brown & Wild Rice 1/2 teaspoon sea salt 1 cup of brown rice 15 oz. sauté garlic in oil until slightly brown. Stir every 5-10 minutes. Add remaining 1/2 teaspoon sea salt ingredients. Bring to a boil. do not drain 1 cup of wild rice Sauté onions or garlic and oil in a 3-quart pot. When mixture is cooked. SIDE DISHES remove from heat and add oil. chopped 5 cups of water 1 tablespoon lemon juice 2 cups brown rice 1/2 teaspoon sea salt 1/2 cup wild rice 1/4 teaspoon black pepper 1 onion or 3 cloves garlic.

Add the remaining Mashed Potatoes or Yams ingredients and mix well. 16 . Place spinach or lettuce or rice. place potatoes (whole with skins) in a large bowl. Heat skillet (medium-high). and garlic into 2-1/2 cups water blender and finely chop. 1/2 teaspoon basil 1/4 teaspoon sea salt Potato Salad 1/8 teaspoon black pepper 6 medium potatoes 1 cup water or rice milk 1/2 cup eggless mayonnaise Bake potatoes in a covered dish for 1 hour at 350o F. Place oil into sauté' pan and 1-1/2 cups wheat/gluten-free pancake mix heat at medium temperature. and mushrooms. In a large 1 clove or more garlic. Slide or dice 1 pound shitaki or portabello mushrooms. Place about a 2 tablespoons 1/2 teaspoon sea salt of mixture or use a small ice cream scoop. chopped 1/2 teaspoon basil 1 tablespoon sesame tahini 1/2 teaspoon parsley 3/4 cup brown rice flour 1 teaspoon oregano 1 teaspoon xantham gum 1/2 teaspoon garlic powder 1/2 teaspoon agar agar 1/8 teaspoon black pepper 1/2 teaspoon baking powder (non-aluminum) 1/4 teaspoon sea salt 1 tablespoon basil Mix all ingredients together in a jar or container. potatoes in a large bowl and mash with a potato masher. mix the remaining ingredients. 1/4 teaspoon black pepper 2 teaspoons parsley Mushrooms and Onions in Garlic & Oil 1-2 teaspoons chives 3 tablespoons cold pressed olive oil Steam potatoes or bake potatoes in a microwave oven 1 onion or 3 cloves garlic. sliced potatoes. into hot oil and 1/4 teaspoon black pepper cook until golden brown. Add the 1 teaspoon parsley cold potatoes and mix again. Bake in a microwave oven for 11 minutes.Falafel Oil and Lemon Dressing 1/4 cup cold pressed sunflower oil 1/4 cup lemon juice 15 oz can garbanzo beans. Serve separately or on a bed of paper. Sauté until mushrooms and onions are brown. 1 teaspoon oregano 1 teaspoon basil 1 tablespoon lemon juice 1/2 teaspoon sea salt 1/8 teaspoon black pepper Heat oil in a skillet. chopped Add mixture and cook until small holes begin to show. 1/2 teaspoon curry 1 tablespoon parsley Potato Pancakes 1/2 teaspoon sea salt 4 tablespoons cold pressed olive oil dash of cayenne (optional) 4 Potatoes (1-1/2 pounds) Place garbanzo beans with water. chopped a mixing bowel except the oil. Flip 1/2 teaspoon parsley over and cook other side. Add remaining ingredients and sauté another 10 minutes. Mix all the remaining ingredients in 1 onion or 3 cloves garlic. Place 6 baking potatoes or Yams a small amount of oil on the skillet and distribute evenly. 2 tablespoons cold pressed olive oil mash with a masher and add the above ingredients. Refrigerate potatoes until cold. Top with tahini sauce. Add onions. 1/4 cup water While hot. do not drain 1/2 cup cold pressed olive oil 6 cloves garlic. 1/2 teaspoon sea salt Continue mashing until somewhat smooth. Remove from oil and place on Wash the potatoes and wrap them loosely in waxed paper towels to drain. chopped bowel. Add liquid ingredients and beat mixture. 1/2 onion or 2 cloves garlic. Do not remove skin from the potatoes. chopped for 12 minutes. Shake 1/2 teaspoon black pepper well just before using.

3 onions or 6 cloves garlic. Add tomato mixture. 14 sun dried tomato halves 1/2 teaspoon sea salt Stuffed Artichokes 1/4 teaspoon black pepper 3 tablespoons cold pressed olive oil 1 teaspoon basil 6 cloves garlic. cut up 1/2 cup peas 1/2 cup corn kernels Add any additional vegetables you like 1/2 teaspoon basil 1/2 teaspoon parsley 1/2 teaspoon oregano 1/2 teaspoon sea salt 1 tablespoon cold pressed olive oil 17 . Sauté boil. Steamed Vegetables 6 pieces of broccoli tips 3 slices of cabbage. Mix the remaining ingredients. chopped for an additional 5 minutes. Stir with wooden spoon every 15 minutes. sauté garlic in oil until slightly brown. finely chopped 1/2 teaspoon rosemary 6 large-size artichokes 1/2 teaspoon parsley 1 teaspoon basil 1/2 teaspoon oregano 1 teaspoon parsley Place sun dried tomatoes in a blender with 1 cup of 1 teaspoon oregano water. and simmer for 45 minutes. Add the rest of the ingredients and steam 4 cloves garlic. Add rice 1/8 teaspoon black pepper and sauté for another minute. and the remaining ingredients. 1/2 inch diced 2 pieces of kale. For microwave: cover all 1-1/2 cups brown rice vegetables and cook for 10 minutes) Add spices as 3-1/2 cups water desired. In a large bowl mix together above ingredients. cut up 2 carrots. 1/2 teaspoon salt Preheat oven to 400o F. sliced 2 potatoes. Pour olive oil over top. Spoon mixture into the artichokes and Roasted Potatoes and Onions place in a steamer pot and steam for 30 minutes at medium 8 potatoes. garlic and oil until brown. Place diced potatoes and onions in a 9 x 12 x 2 pyrex baking dish. Bring to a leaves. Grate at slow speed until tomato pieces are small. Separate leaves slightly to allow for stuffing. chopped 1/4 cup cold pressed olive oil Tossed Salad 1-2 cups of water Arugala 1/4 teaspoon black pepper Endive 1/2 teaspoon garlic powder Radicchio 1/2 teaspoon basil Garbanzo beans 1/2 teaspoon oregano Oil and lemon dressing 1/2 teaspoon parsley Use quantities of the above appropriate for the number 1 teaspoon rosemary of people being served. 2 1/2 Cut off artichoke stems and trim 1/2 inch from tops of cups of water. Cover.Risotto Place potatoes and cabbage in steamer pot and steam 3 tablespoons cold pressed olive oil for 15 minutes. 3/4 inch diced heat. lower heat. In 1/4 teaspoon sea salt a 6-quart pot. Bake in the oven for about 1-1/2 hours. Pour water over the top of the potatoes and onions.

Refrigerate for 2 hours or more. Add liquid ingredients and mix well Honey and cinnamon (for topping) for a slightly loose mixture. dish. Make small balls about 3/4”. Place a small layer of chopped almonds on the bottom of five 300ml Pyrex dishes.) Tofu 1/2 teaspoon sea salt 2 cups soy milk 1 cup walnuts or almonds. Pour sesame meal into a larger bowl and mix 6 medium banana's fructose into the meal with a large spoon. 1-1/2 cups shredded coconut Mash banana's with a potato masher or fork until smooth. Cut into squares and remove from baking into a 4-quart pot and heat for 10 minutes at medium heat. blended. Stir until mixture is well 18 . If used as a pie filling. Blend a high speed until mixture is smooth. Top with a little 1 cup sesame seeds honey and a dash of cinnamon. Banana Pudding or Pie Filling 3 well ripened bananas 1/2 rice milk 1 tablespoon fructose 1 teaspoon vanilla extract 1/4 cup almonds or walnuts. 3/4 cup chopped almonds Mix dry ingredients. 1-1/4 cups carob powder 1 cup shredded coconut Almond Soy Flan 1 cup carob chips 1 package (7-1/2 oz. chopped 1 banana 2 tablespoons cold pressed sunflower oil 1/4 cup fructose 1/2 cup fructose 1 teaspoon agar agar 2 teaspoons vanilla extract 1 teaspoon almond extract 1 3/4 cups or more of rice milk 1 teaspoon vanilla extract Preheat oven 350 degrees F. then refrigerate. Allow to blender. Add a little more water if mixture is too dry. Add a little more rice milk if mixture is too dry. 1 teaspoon agar agar Use only in baking recipes. Serve immediately or cover and refrigerate. then 1/4 cup fructose refrigerate. chopped 1/4 teaspoon agar agar 8 Strawberries or other berries Put bananas and rice milk into a blender and blend until smooth. Roll 1/2 cup carob chips balls in sesame seeds or shredded coconut. coarsely. you do not need to simmer the mixture – add to pie crust. while stirring. Top with DESSERTS berries. Pour heated mixture Halvah into dishes. Pour cool completely. Add remaining ingredients and refrigerate for 2 hours. 2 tablespoons fructose Grind sesame seeds in a small electric seed/nut/coffee Banana Icing grinder. chopped if the mixture is too dry. Bake 40 minutes. Simmer ingredients in a 4-quart pot. Add a little water 1/2 cup almonds. Pour into pyrex cups. Egg Substitute 1 teaspoon tapioca flour Carob Brownies 1/2 teaspoon potato starch flour 2 cups brown rice flour 1/4 teaspoon xantham gum 1 cup tapioca flour 1/8 teaspoon agar agar 2 tablespoons potato starch flour 1/2 teaspoon baking powder (non-aluminum) 2 tablespoons baking powder (non-aluminum) 2 tablespoons water 2 teaspoons xantham gum This substitute approximately equals 1 egg in recipes. Pour into an oiled 10 x 15 pyrex Mix all ingredients except almonds and honey in a baking pan and spread evenly.

Pour into pyrex cups.Apple 2 tablespoons lemon juice 2 large apples.Pie Crust Pumpkin Pudding or Pie Filling 1 cup yellow corn meal 2 cups pumpkin or squash. Slowly add rice add to pie crust. 19 . If used Preheat oven to 350 F as a pie filling. Add to pie crust. Add to pie crust. Bake at 350o 1/2 teaspoon nutmeg F. Press into an oiled baking pie plate with a lightly oiled spatula. peeled and sliced 1 teaspoon pure vanilla extract 3/4 cup water Preheat oven to 350o F. Top 1/4 teaspoon agar agar with fresh strawberries or blueberries. Pie Filling . Spoon into a pie crust. Allow to cool at room temperature. Stir until mixture is 1/2 teaspoon vanilla extract well blended. milk while mixing. cooked 1/4 cup brown rice flour 1/4 cup fructose 1/4 cup tapioca flour 1 teaspoon vanilla 1 tablespoon potato starch flour 1 teaspoon cinnamon 1 teaspoon baking powder (non-aluminum) 1/2 teaspoon nutmeg 2 tablespoons fructose 1/2 teaspoon ground ginger 1/2 teaspoon xantham gum 1/4 teaspoon ground cloves 1/4 teaspoon sea salt 1/4 teaspoon agar agar 1/2 cup rice milk 1 rice milk 3 tablespoons cold pressed sunflower oil Simmer ingredients in a 4-quart pot. 1 teaspoon lemon juice Puree tofu in a mixing bowl until smooth. then refrigerate.Blueberry 16 oz blueberries 3/4 cup water 1/4 teaspoon agar agar Cover and simmer on low heat for 2 minutes. Allow to cool completely before serving. for 35 minutes. Add 1 teaspoon cinnamon remaining ingredients. Tofu Cheesecake Add filling and bake at 350 F for 50 minutes or until crust is 16 oz soft tofu light brown. you do not need to simmer the mixture – Mix dry ingredients with electric mixer. Cover and simmer on low heat for 2 minutes. 4 tablespoons sesame tahani 1/4 cup fructose Pie Filling . Add canola oil and vanilla extract.

Cool on a wire rack. finely chopped Preheat oven 425 degrees F. Cranberry or Blueberry Muffins 4 cups cranberries or other fruit 3 cups fructose almond granola 1 cup whole wheat pastry flour 1 cup chopped almonds 1/3 cup sesame seeds 1/2 teaspoon baking powder (non-aluminum) 2 teaspoons ground cinnamon 1 teaspoon nutmeg 1 cup cold pressed sunflower oil 1 cup fructose 1 cup luke warm water 2 teaspoons almond extract Preheat oven to 350 F. then add liquids & mix well. fructose. Bake for 30 minutes at 350 F. filling each almost to the rim. Makes 12 muffins. 20 to 25 minutes. Mix dry ingredients. add a little water. 3/4 teaspoon ground nutmeg Mix dry and liquid ingredients separately. Add liquid to 3/4 teaspoon salt mixture to dry mixture. combine flour. Cut into triangles and place on a walnuts. Mix with spoon if distribution of cranberries is uneven. In separate bowl. nutmeg. and vanilla in a add a little flour. Place paper cup liners in muffin pans. Remove muffins from pan and continue to cool them on the rack. Pour into a 13 x 9 x 2 Pyrex baking dish or muffin pan/cups. Bake until golden brown on top and a toothpick inserted into the center comes out clean. Serve warm or cold. top is lightly brown. If dough is too sticky. 20 . roll out until 1/2 thick. Part 2 Wheat and Gluten Recipes (for those who are not sensitive to wheat and gluten) BREADS AND MUFFINS Oatmeal Scones 4-1/2 cups whole wheat pastry flour 2 cups rolled oats Banana-Walnut Muffins 5 teaspoons baking powder (non-aluminum) 5 medium ripe bananas. Stir together bananas. chopped 1/3 cup cold pressed sunflower oil 1 cup raisins 1 teaspoon vanilla extract 2 cups water 1-1/3 cups whole wheat pastry flour 1 cup fructose 2 teaspoons baking powder (non-aluminum) 1/2 cup cold pressed sunflower oil 2/3 cup walnuts. Place pan on wire rack to cool for 5 minutes. Turn out onto a lightly floured board and large bowl. baking powder. If Preheat oven to 375 degrees F. and salt. Bake for 12 to 14 minutes or until ingredients and mix until just blended. oil. Stir dry mixture into wet lightly oiled baking sheet. dough is too dry. peeled and mashed 1 teaspoon sea salt 2/3 cup fructose 1 cup almonds. Knead dough for 10 minutes. Spoon batter into muffin cups.

Place dough ball in oil bowl again and let rise for another 15 minutes. and water mixture and knead for 10 unsweetened apple sauce minutes. Add remaining ingredients while mixing. each into 8 pieces.70 minutes. salt. round dough ball. or spinach Spoon mixture over pita bread and bake in oven or a Preheat oven to 350 degrees F.) Oatmeal 3 cups whole wheat flour 4 cups soy milk 1-1/2 teaspoons sea salt 1/4 teaspoon sea salt 1 tablespoon cold pressed olive oil 1 teaspoon cinnamon Put warm water in a small bowl. Cook until mixture is smooth. Roll each ball out to about 1/4 inch in thickness. Place into an oiled loaf pan (9 x 5 x 3). pressed 1 teaspoon basil 1/4 teaspoon basil 1 teaspoon black pepper 1/4 teaspoon oregano 1 dash of cayenne pepper Dash of black pepper 1 teaspoon oregano Dash of sea salt 1 teaspoon parsley Preheat oven to 350 degrees F. then roll. turn it out. 4 teaspoons baking powder (non-aluminum) 1 teaspoon sea salt 1/4 cup cold pressed sunflower oil 1 cup fructose 2 teaspoons vanilla extract 1-1/2 cup water 1 cup finely chopped walnuts. Add beans and spices. Add oats immediately. Bake in ungreased Pyrex dish for 15 minutes at 3 cups whole wheat pastry flour 350 degrees F. Lower Punch dough down. Place dough into a large 2 cups of rolled oats bowl coated with oil.) can black beans ( do not drain) 1 (16 oz. arugala. Divide into 6 equal parts. loosen edges and remove from pan. Bake at 350 degrees for 60 . 21 . Dissolve yeast in water mixture and let stand for about 1-1/2 cups blueberries or strawberries. few minutes or until bread is slightly brown.Pita Bread SNACKS 1 cup warm water (110 F) 1 tablespoon fructose 1 package dried yeast (1/4 oz. Form each part into a frequently. sliced apples. Place 1/6 Quick Nut Bread of mixture on a tortilla and add greens. Romaine lettuce. oil. Cover with a damp towel and let rise in Add all ingredients above except the rolled oats to a a warm place for 1 hour. Preheat oven to 475 f. roll the dough out thinner or thicker. pot and bring almost to a boil. Cool in pan 10 minutes. 1 (16 oz. and knead again for 2 the heat slightly and continue to cook for 10 minutes. Add more flour if sticky.) can refried beans (black or brown) Garlic Pita Bread 1 onion chopped 3 tablespoons cold pressed olive oil 3 tablespoons cold pressed olive oil 3 cloves garlic. Finish cooling on wire rack. almonds or pecans Preheat oven 350 degrees F. Lower heat. baking powder and salt in a bowl in an electric mixer and mix well. Stir minutes. For MAIN DISHES thinner or thicker Pita's. Sauté onions in olive oil until brown. Combine flour. peel & slice thin or 2 cups Add flour. cut 10 minutes. Place them on an ungreased cookie sheet and bake on Buritos lowest possible oven rack for 8-10 minutes or until they are 6 whole wheat flour tortillas (burrito size) puffed and golden brown. Fold edges inward. Serves 4 people. Add fructose and mix 2 tablespoons fructose well.

Add tomato sauce (as in 1 (16 oz. Add the 22 . 2 cups unbleached white flour Mix Tofu with mozzarella. pasta when done into a colander. salt. cut up Avocado 1/2 to 1 onion. 1 carrot. 1 teaspoon salt and black pepper. Cover with damp towel 6 cloves garlic. sliced Pasta Salad (cold) Carrots. shredded 1 pound protein enriched or whole wheat ziti or other pasta Tofu 1/2 head of broccoli tips. vegetables. 16 oz. and 3 tablespoons cold pressed olive oil rinse with cold water. onion. chopped above recipe) and spread evenly. mix all ingredients. can) diced tomatoes mushrooms. It should be about 1/2 pound of green vegetable (kale. Bean sprouts Mushrooms. chopped Any other vegetables you enjoy 1/2 green or red pepper. cut up people. soy mozzarella. tomato sauce Begin cooking pasta. Layer ingredients into a 15 x 10 x 2 Tomato sauce. Cook the lasagna noodles. 1 red bell pepper. oregano. minutes or until frothy. broccoli. pepper. chopped Use quantities of the above appropriate for the number 1/2 pound mushrooms. Bake for 40 the dried yeast on top. Place into pasta dish and pour contents of both Onions. Serves 2 to 4 Red or green pepper. Add the remaining ingredients and continue to Romaine lettuce sauté for another 10 minutes. Drain 1-1/2 pounds (dry) protein enriched lasagna noodles.) dried yeast 1/2 teaspoon black pepper 2-1/2 cups whole wheat pasty flour Preheat oven to 350 degrees F. Serves 2 to 4 people. When yeast is ready. can) pitted black olives.Healthy Salad garlic to the skillet and continue to sauté for another 5 Protein enriched or whole wheat penne or rotini pasta minutes. Knead dough for 10 minutes. Rinse with cold water and cooked and drained drain completely. Drain Cabbage. sliced 2 (half inch) slices of green cabbage. ending in a layer of sauce. such as zucchini. Tofu Serve cold. 1 (16 oz. etc. 1/2 teaspoon basil and any vegetables you desire. Italian seasoning. starting with sauce. Chop above ingredients. chopped skillets over pasta and mix thoroughly. parsley. Serves 6. sliced Remove dough after it has risen.) doubled in size. Add grated garlic. 1/2 teaspoon oregano 1/2 teaspoon parsley 1/2 teaspoon sea salt Place the olive oil in a deep skillet. drain. Begin cooking the pasta (8- Spinach 10 minutes). Roll dough out with rolling pin to fit a lightly 3 tablespoons cold pressed olive oil oiled 11" x 17" cookie sheet. basil. sliced pasta. chopped Preheat the oven to 425 F. cut into pieces Lasagna Oil & lemon dressing 56 oz. Serve warm. Sauté' the onions and peppers for 5 minutes (medium heat). oregano. Continue cooking until pasta is cooked. Leave in a warm place for 10 to 15 minutes. chopped of people being served. chopped and let rise for one hour in a warm place. Add all ingredients in a large salad bowl. shredded 1 teaspoon basil Pizzallocca 1 teaspoon parsley 1 tablespoon fructose 1 teaspoon oregano 1-1/2 cups warm water (110 F) 1/2 teaspoon sea salt 1 package (1/4 oz. Add a little Pasta Allocca extra flour if dough is sticky. Sprinkle 1/4 teaspoon black pepper oil lightly over top and bake for 20 minutes or until dough is Dash of cayenne pepper brown. then noodles. 8 oz. garlic salt. oiled bowl. and Dissolve the fructose in the warm water and sprinkle Tofu mixture. 1/2 pound mushrooms. 1 pound protein enriched or whole wheat pasta then put into a large. Add the mushrooms and cook for 5 minutes (medium heat). and soy cheese for top pyrex casserole.

and garlic into blender and finely chop. stir. Place a small amount of oil on the skillet and distribute evenly. above ingredients. Add remaining ingredients. Heat skillet (high to medium). Add liquid ingredients and beat mixture. Bake in a microwave oven for 11 minutes. Flip over and cook other side. Cover and let sit for 5 minutes. finely chopped 1 tablespoon sesame tahini 3/4 cup whole wheat flour 1/2 teaspoon baking powder (non-aluminum) 1 tablespoon basil 1/2 teaspoon black pepper 1/2 teaspoon curry 1 tablespoon parsley 1/2 teaspoon sea salt dash of cayenne optional 1/4 cup cold pressed sunflower oil for cooking Place garbanzo beans with water. Add the remaining ingredients and mix well. finely chopped 2 tablespoons cold pressed olive oil 3 tablespoons cold pressed olive oil 1/4 teaspoon sea salt Cut off artichoke stems and trim 1/2 inch from tops of Bring water to a boil. Spoon mixture into the artichokes and place in a steamer pot and steam for 30 minutes at medium Falafel heat. Sauté and remove from heat. Remove from oil and place on paper towels to drain. Place potatoes in a large bowl and mash with a potato masher. Fluff garlic and oil until brown. Place about a 2 tablespoons of mixture or use a small ice cream scoop. finely chopped 1-1/2 cups multigrain pancake mix 1/2 teaspoon sea salt 1/4 teaspoon black pepper Wash the potatoes and wrap them loosely in Saran wrap. Serve separately or on a bed of spinach or lettuce or rice. Mix all the remaining ingredients in a mixing bowl except the oil. Place oil into sauté’ pan and heat at medium temperature. In a large bowl mix together up with a fork. into hot oil and cook until golden brown. 23 . Add mixture and cook until small holes begin to show. leaves. 16 oz can garbanzo beans with water.SIDE DISHES Stuffed Artichokes 6 large-size artichokes 1-1/2 cups whole wheat bread crumbs Couscous 1 teaspoon basil 1 cup whole wheat couscous 1 teaspoon parsley 1-1/2 cups water 1 teaspoon oregano 1 tablespoon powdered vegetable broth 6 cloves garlic. Separate leaves slightly to allow for stuffing. Top with tahini sauce Potato Pancakes 4 Potatoes (1-1/2 pounds) 2-1/2 cups water 4 tablespoons olive oil 1 onion. finely chopped 6 cloves garlic.

then add liquids and mix well. a little more water if mixture is too dry. and vanilla. Remove from oven and let loaf cool for 15 Preheat oven to 350 F. 1/2 cup fructose Mix above ingredients with electric mixer at high speed 1 teaspoon almond extract until mixture becomes very sticky. Continue layering the fillo dough sprinkled with oil as before until all the dough is used. Cut the fillo dough to fit well into a 12 x 9-inch pan. Sprinkle it with some of the oil. Add liquid ingredients and mix 2 cups fructose well. 24 .DESSERTS Brown Rice Crispy Cookies 3 cups brown rice cereal 1 cup fructose granola Anise Toast 1/2 cup almonds. Cut the Baklava diagonally and bake at 375 F. Layer the first sheet. chopped 1/4 cup fructose 1 cup whole wheat pastry flour 2 teaspoons anise seeds 1 teaspoon baking powder 1-1/3 cup whole wheat flour (non-aluminum) 2 teaspoons baking powder (non-aluminum) 1 teaspoon cinnamon 1/4 cup water 1 teaspoon nutmeg Preheat oven to 350 F.) fillo dough 2 teaspoons vanilla extract 1/4 cup cold pressed sunflower oil for fillings. 1 tablespoon cinnamon 1/4 cup cold pressed sunflower oil Carob Brownies 1/2 cup fructose 1 cup rolled oats 1 cup oat granola 3 cups whole wheat pastry flour 1/2 cup water 1-1/4 cups carob powder Peel apples. 1/4 cup oil. Add a little more water if 1/2 cup cold pressed sunflower oil mixture is too dry. cinnamon. 1 cup coarsely ground walnuts Mix dry ingredients. and water. Pour water over 1 cup carob chips apples. Add a little more 2 teaspoons baking powder (non-aluminum) water if mixture is too dry. Place mixture in a well greased loaf pan 1/2 cup cold water and bake for 20-25 minutes or until top is slightly brown at 1/2 cup carob chips (optional) 350 degrees F. Toast slices on Mix dry ingredients. Mix walnuts. Bake 10-12 minutes or until slightly brown. cinnamon and granola. fructose. slice into a casserole. then top with granola mixture. Makes 12-18 cookies. Layer two more sheets or until the first half of the dough has been used then the layer of filling. Cool on 8 tart apples a wire rack. Lightly oil the bottom of the pan. 1 teaspoon vanilla Preheat oven to 375 F. cinnamon. minutes. Cut into 1 tablespoon cinnamon squares and remove from baking dish. for 40-45 minutes 1/2 teaspoon sea salt or until apples are soft. Slice loaf into 1/2 inch thick slices. Add both sides in the broiler part of the oven. Spoon out onto a lightly oiled cookie sheet with a tablespoon and flatten Apple Crisp slightly. Bake at 375 F. Allow to cool completely. Add more water if mixture is too dry. Make topping by 1 cup shredded coconut mixing the oil. Pour into an oiled 3 cups water or more 10 x 15 pyrex baking pan and spread evenly. Add a little more water if mixture is too dry. for 30 to 45 minutes. 1/4 teaspoon lemon juice Bake 25-30 minutes. plus more for 2 cups of water or more layers Preheat oven 350 degrees F. coarsely chopped 3/4 cup cold pressed sunflower oil Baklava 1 cup fructose 1 package (16 oz. lemon juice. 1 cup walnuts.

chopped 1/4 cup cold pressed sunflower oil 3 teaspoons almond extract 1-1/2 cups walnuts. Cool on a wire rack. then add liquids & mix well. Makes approximately 2 dozen cookies. chopped Preheat oven to 350 F. shredded bake at 350 F for 45-55 minutes. Add a little water if the mixture is too 1 cup water dry. Put into a 13 x 9 inch greased pan or tube pan and 2 apples. and flatten slightly. Spoon out onto a very lightly oiled cookie sheet with a tablespoon or medium size ice cream scoop. 25 . Mix dry ingredients.Carrot Cake Raisin-Walnut Health Cake 2 cups whole wheat pastry flour 2 cups whole wheat pastry flour 2-1/2 teaspoons baking powder (non-aluminum) 1/2 cup toasted wheat germ 2 teaspoons cinnamon 2 teaspoons baking powder (non-aluminum) 1 teaspoon salt 1 teaspoon nutmeg 1 cup cold pressed sunflower oil 1 teaspoon cinnamon 1 cup fructose 1/2 teaspoon salt 2 cups carrots. place in a well Oatmeal Cookies greased pan and bake in a preheated oven at 350 F for 45- 3 cups rolled oats 50 minutes or until the cake pulls away from the sides of 3 cups whole wheat pastry flour the pan. 1/3 cup sesame seeds 2 teaspoons baking powder (non-aluminum) 3 teaspoons ground cinnamon 3 teaspoons ground nutmeg 1 cup raisins 3/4 cup cold pressed sunflower oil 1 cup fructose 2 cups water 2 teaspoons almond extract Preheat oven to 350 F. See "BANANA ICING" for 2 carrots. Add liquid 1 teaspoon vanilla ingredients and mix. If desired. Mix all of the above ingredients. use banana icing or 1 cup almonds . Bake 10-12 minutes or until slightly brown. 3 cups raisins Combine dry ingredients together. Preheat oven to 350 F. Cool on rack. grated 1/2 cup fructose 1/2 cup almonds. grated top.chopped sprinkle top with cinnamon and nutmeg. Let stand a minute or two (until firm).